C25k+ I'm not sure if it will work for me...

[Saralexis]

At the moment I'm creeping slowly up to 10 in .5k increments (7k today) on one run and doing two 5k runs as well. I'd like to work on speed for one of those runs and I've seen the c25k+ podcasts recommended. However they seem to be at a very low cadence for me, I'm quite short and have a naturally high cadence- my average over the 7k today was 190 and I wasn't pushing myself, it's often near 200 on a 5k run.

I'm wondering if those of you with more experience think that I can still use them or if not what you would recommend for some speed work.

[ViaM]

Do you like the look of this one?

audiofuel.co.uk/running-mus...

[Saralexis in reply to ViaM]

That looks worth a try. Thank you.

My husband tried the stepping stones one today and it was good for him, but I think at 150bmp I would almost come to a stop

[goonkeepgoing Graduate10 in reply to Saralexis]

Blimey - that is a really high cadence. Your feet must be tapping away like you're on hot coals!

Yes - try audio fuel ☺

[Saralexis in reply to goonkeepgoing]

I am a shortarse

[goonkeepgoing Graduate10 in reply to Saralexis]

So am I - you must have Yoda style force ☺

I'm sure I read that the 'lighter' you are on your feet the less inclined to injury you are. That'd be a nice billy bonus!

[Saralexis in reply to goonkeepgoing]

Less prone to injury would be good!

I've had to be very careful about keeping my alignment right because otherwise it sets off my dodgy knees (dancing as a teenager on not-sprung floors), so I'm just happy to be running at all- my yoda-skuttle seems to be keeping all my joints properly attached 😃

[goonkeepgoing Graduate10 in reply to Saralexis]

Maybe being an ex dancer contributes to the high cadence. If it's working you can't knock it ☺

[John_W Graduate10 in reply to Saralexis]

Wow - you sound very similar to me. I'm 5' 8", 9st 10lb, skinny and short legged. And I have alignment issues also - my custom made orthotics have changed my life to some extent.

That's a fast shuttle you have!

[ju-ju- Graduate10 in reply to John_W]

I am the same height as you but boy do I wish I was the same weight!!!

[John_W Graduate10 in reply to ju-ju-]

HAHAHA!!! Oh dear... I'm sure with all your trail and long distances you'll get there

Perhaps a few extra-long runs on a treadmill?

[ju-ju- Graduate10 in reply to John_W]

If I was that light I would disappear!! As for the treadmill.... OMDB

[John_W Graduate10 in reply to ju-ju-]

HAHAA!

[John_W Graduate10]

I have short legs too and my natural cadence is about 180.

But I used the "Speed" podcast as the basis for my first go at interval training on the treadmill. I designed my own but simply used speeds that suited me. 1 min FAST, 1min SLOW and repeated for about 8-10 times.

And I've found that intervals have been incredibly efficient at improving my 5k PB.

Good luck!

John

[Hidden]

You could use one of the other weeks podcasts as an interval set, running for the whole duration but when told to run, running at a faster pace

[misswobble Graduate10]

I love these podcasts and run them as they crop up on my playlist. They are free but give you ages of running. I like the mixing up of speeds. Keeps your legs guessing!

[ju-ju- Graduate10]

I have never understood cadence but I do really like the speed podcasts. I also have Audiofuel which is good. Alternatively for interval training, I do this now and just count:

runnersworld.com/peak-perfo...